through force and form DVD
includes more than two hours of video of freestyle technique,
drills, and common stroke errors & how to improve your high
elbow catch and early vertical forearm. We include
underwater, above water, and freeze frame analysis.
Visit the website
to read all about the DVD and purchase your copy today.
Welcome to Volume X, Issue VIII - August / September
2013! In this issue we have articles on off-season
training and an explanation of stress management.
Powerstroke Freestyle Technique Clinic
hosted by One Step Beyond
Powerstroke technique swim clinic of the 2013 season will be held
on Saturday, October 19 at the Triangle
Aquatic Center in Cary.
Lecture: What is Powerstroke?
Individual swim filming above/under water
film review and feedback
Lecture: swim training for open water/triathlon
Recent OSB Athlete News:
Soleo 2nd OA at Pinehurst Intl Tri
Arens 3rd AG at Pinehurst Intl Tri
Robbins 3rd OA, Kory Gray 4th OA, and Cari Soleo 5th OA in the North Carolina
Mann 5th OA at Belews Lake Sprint Tri
Kari Mayhew 1st AG Finish Strong Aquabike
Anne MacDonald 2nd AG Finish Strong Aquabike
Coach Bri runs 5:26 at the Magnificent Mile
Melissa Alfano PR and 3rd AG at OBX Half-Iron
Jason Schneider 4th AG at OBX Sprint Tri
Cari Soleo 3rd OA at Wilmington
Erik Johnson 3rd AG at Wilmington
Coach Bri 1st in the Beach Cruiser division
at Wilmington YMCA Tri (& fastest run)
Jenni Barker PR and 1st AG at Giant Acorn
Robert Barker PRs
at Giant Acorn Intl Tri
Jawny PRs at Ironman Augusta 70.3
Kathryn Leach 1st AG in her first Half-Iron at Carolina Half
Kory Gray 4th OA at Carolina Half
Mary Robbins 9th OA at Carolina Half
Borawski first Olympic tri and 3rd AG at OBX Tri
Julie Worden 5th AG at Wilmington YMCA Tri
Audrey Schipprack, Mary Robbins, and Kory Gray stay
tough at Ironman World Championships 70.3 in Las Vegas!
Kari Mayhew 3rd OA at White Lake Olympic
Cari Soleo 1st AG, 7th OA at White Lake Olympic
Joanne Piscitelli 2nd AG at White Lake Olympic
Doug Thompson PRs by 17 minute at White
Cecily Thompson PRs by 5 minutes at
Tracy Moon 1st AG at CFT Series Sprint #4
more, you can keep current with OSB athlete results on our Facebook page.
Off season training
Daniel Scagnelli, MS, CES, CPT
in the air and football season has started, which is probably
signaling the end of your Triathlon season if it hasn't already
ended for the year. Time to hit the couch, pack away calories and
hibernate after another great racing season, right?
the "off" season is definitely a great time for rest,
recovery and reflection, it is definitely not the time to kick
your feet up and back track on all of the fitness gains you made
this past season. In fact, it is a great time of year to focus on
your limiters while maintaining a solid aerobic base in order to
set yourself up for another PR season. So, think twice this year
before taking the typical off-season approach to your endurance
are some general principles you can apply to training in the
off-season that are definite musts. You absolutely must keep your
training fun. Training in the off-season can even be semi-unstructured
to the point where you aren't concerned with hitting specific
workout targets or making it to masters three times per week. It
is important that while you continue to train you must allow
yourself the mental break from that ultra-structured training.
Once you've tackled your mindset you can focus on some of the
more detailed tips that follow to help set yourself up for your
best race season yet.
Click here to
read the entire article.
Daniel holds a masters degree in exercise science, USA
Cycling coaching license, is a Clinical Exercise Specialist (CES)
through the American College of Sports Medicine, and is a
Certified Personal Trainer through the American Council on
Stress management -
even Superman needs sleep
life can and should be a joyous celebration, the individual
components of our daily commitments do tend to wear us out.
Achieving a manageable balance between family, work, and the
pursuit of excellence in sports is an important component of
becoming "better than before." In other words,
understanding how much energy you have to get through your day is
a great way to avoid tilting over the edge in any facet of your
us have different tolerances to stress
regardless of where the stress originates. Our individual
tolerances are a result of psychological and physical make up as
well as our chronological and athletic ages.
example, let's say "Bill" has 100 'stress points' in
his stress bank account which he can allocate to his day. Bill
has a wife and two children; a full-time job, and is training for
a long distance endurance event. Bill also has to deal with the
variables of paying the bills, transportation to and from work,
getting enough sleep, proper nutrition, and so on. There's a lot
puts his family first, so he allocates a bunch of his points to
them - let's say 35. Bill also has to get to work to help pay the
bills - another 35. That leaves 20 points for his training and
only 10 points for everything else (his stress point buffer).
There's zero left in his stress bank account.
good day, this allocation works and he's able to get to the
evening without feeling overwhelmed. But in reality, how many
good days do you see in a typical week? Maybe 2 or 3 if
you're in the groove. Every other day, something pops up. Little
Billy gets sick and can't go to school. A project at work hits
some snags and runs up against a deadline. The bike needs
maintenance and you can't ride it without a visit to your local
shop. Boom! A stress point deficit emerges. Bill goes negative on
his 100 point allocation and starts burning the candle at both
all seen the results. Most of us can deal with a little bit of
deficit for a couple of days, essentially borrowing points from
the future, but after that our stress bank calls in its loan -
through physical and mental exhaustion. We have family
strife, drop the ball at work, and/or training sessions go to pot.
Eventually we hit a wall and start to shut down, through illness
of all kinds.
Superman needed his sanctuary and his sleep.
than go negative on a regular basis, the healthy thing to do is
re-allocate your points and deal with your life. No one exists in
many points do you have and which account do you put them in?
That's the first step in understanding how to achieve balance and
work on becoming a better you.
Gaal, CSCS, coaches endurance athletes around the globe from OSB
Headquarters in Cary,
He currently has 97 points in his stress bank. :)
One Step Beyond
for a solid season of swim training in the Triangle area?
Join the TITANS-OSB Cary Masters swim team at the Triangle
Aquatic Center (TAC) in Cary,
All workouts take place at TAC.
This is a year-round program open to all 18+
Practice times are:
Monday 545-715AM distance & aerobic endurance
Monday 730-845PM distance & aerobic endurance
Tuesday 545-700AM core strength and swim technique
Wednesday 545-700AM mixed stroke
Wednesday 730-845PM mixed stroke
Thursday 600-700AM distance and mid-distance
Friday 545-7AM core strength, swim speedwork
Some Saturdays 700-830AM coaches choice
$52.50 per month for all swim workout times, or
$6.50 per session.
Step Beyond is an endurance coaching business based in Cary, North
Carolina. OSB is co-owner and
primary sponsor of the Triangle Open Water Mile Swim Series and
Old School Aquathon Series. To
unsubscribe from this newsletter, follow the directions below.